I would hate to give the wrong impression...

I feel like if you read my blog (and weren't around me yesterday) it might sound like I "have it together." I'm currently balancing grad school, a graduate assistant position, ad hoc consulting projects and triathlon training.

Don't let the blog fool you!

I may have just tipped the balance, and not in my favor.

I'll now be interning for an insurance company based in Baltimore.  Two days a week I'm adding a 6 to 8 hour day interning, plus at least an hour drive each way.  And I added this all in during midterms and when I need to spend this weekend in New Jersey.

Yesterday was my first day at the internship and it went really well.  Naturally I have gave myself 2 hours to complete the 1 hour drive and had ample time to get breakfast and do some reading before starting the internship.  Unfortunately I was also up at 5:45 to accommodate that 2 hour drive.

But it could have been worse...

I could have been commuting into DC instead of out of it!

After the internship I rushed back to DC for class where I discovered I had a lot more work to do on a presentation due next Wednesday. Trying to fit in time for that really threw more for loop.  Finally settled on taking a train to NJ instead of driving (that's 6 to 8 hours productivity back!).

Of course booking at train at the last minute for a weekend was going to be about $300 round trip.  I was all set to pay that - I figured it was actually a small price to pay for my sanity - when I remembered, I had points! I used points to pay for one leg and then bought enough points to cover the second leg. Paying out right for the return would have been $131 but I could buy enough points for $83.  So basically, I beat Amtrak.

So I'm feeling a bit better about getting through this next week.  By 5pm next Thursday I should have 2 group projects, 1 presentation, 2 midterms and a 12 to 15 page paper behind me and be heading to Spring Break (where the only thing I have to worry about is working full time in Baltimore)!

But I'm still concerned about how I'm going to add in 60+ minute workouts on days when I'm commuting to Baltimore but I think I'll have to cross that bridge when I get to it...

***
Training plan - 26 minute swim

My plan - Attempt to get 54 lengths done in 26 minutes - swam 54 lengths in 30 minutes on 2/11.

Actual - Just missed my goal of 54 lengths in 26 minutes, I was able to do 52 in 26:11 which works out to about 50m/minute so that's still faster than my swim on 2/11 which works out to about 50m in 1:06. For some reason when I was in the pool I thought my goal was 56 lengths and I reached a point where I knew that wasn't going to be possible but I might have been able to eek out 54 lengths. Next time!

Progress!

When I first started running a whopping 2 and half months ago I started by running 5 kilometers in the residential area behind my apartment.  I ran it maybe 4 times before heading home to New Jersey for winter break (one of the few perks of grad school). I haven't had a chance to run that same route since then.  But I have been running a lot more in general, running intervals and generally trying to improve my speed.

On Sunday, the last day of my "recovery" week was a 30 minute run.  So I decided to use that time to sort of test myself and see if I had improved my speed.

Route, Elevation & Splits

And I'm pretty happy with the results! I averaged a 9:09 mile and if it wasn't for that darn second mile it would have been even better.  And in general I felt really good.

But these numbers are less interesting if you don't know where I started:

12/3 First run in years...but not technologically advanced enough yet to have my running app downloaded on my phone

12/5: Second run in years! And where I started

12/10: Getting slower

12/17: Average

Since mid-December I've run quite a few more times and my times have bounced around quite a bit maxing out back at 10:00 and my best at 9:20 but probably averaging about a 9:30/9:40 minute mile.

but Sunday was:

I certainly don't expect to go out and run 9:09 every time now but it's nice to know I can. And I would still like to get that time down a bit.

Side note - the calories metric isn't accurate at all, although the general trend probably is.  Isn't sad how when you're pushing yourself more and become better at running/more efficient/healthier/etc...you burn fewer calories doing the same thing! Somehow it doesn't seem fair.

***

Training plan - 53 minute bike

My plan - I really want to get back out on the road with my bike but it's going to have to be in the gym and while I'm doing my reading for later in the week because that's the only way I can fit everything in!

Actual - 53 minutes on the bike with a 2 minute cool down (because 55 is a prettier number than 58) plus I added in ab ripper x. Huge thanks to Mike for helping me be productive while I was biking and sending me articles to read! I'm all about the multitasking...

Early but worth it!

As I know I have mentioned, I've really enjoyed getting back into swimming but it's been sooo long since I've done anything beyond a quick swim in the ocean to cool off in the summer.  Thus far I've just been swimming for the allotted time on the training plan and only recently even added intervals.  But as I've been swimming I have wondered about technique and form without any answers

Well I finally got some! And I almost didn't.

This past Saturday I dragged myself out of bed with not nearly enough sleep at the way too early (for a Saturday) time of 6:45.  There were quite a few times Friday night and Saturday morning when I thought about just not going.  But the training program I'm participating in had scheduled these swim clinics for us to work on technique and it was going to be my only opportunity to do so. The session was led by Sarah Thorpe, Australasian National Open Swimming Champion and member of the Australian Open Swimming Team.  She offered some great tips on form and triathlon swimming.

Some key take aways:

• I need to be doing more drills to focus/improve form
• I need to get the most out of my arms as possible during the swim to save my legs for bike/run
• Relaxing my ankles will help with saving my legs
• I need to be better about alternating my breathing on both sides
• I need to think about/practice sighting in the distance more, won't have a black line on the bottom to follow on race day!
• Think about head/body location
• Use my core
• Rotate with the hips first for more power
• Use entire forearm for the "pull"
• Work on "high elbows" to engage the back muscles, shoulder above elbow, elbow above wrist, wrist above hand
• Arm should enter 2/3 extended with hand at 30 degree angle

So now in addition to long swims for practice for the race and swimming intervals for speed, I'm also going to mix in workouts with drills for technique.  Here is today's plan:

WARM UP

·       200 SWIM

·       50 KICK

·       50 SWIM

DRILLS

·       5 x 50 : 25 yards Thumb-to-Thigh drill, 25 yards swim. 20 seconds rest between each.

·       5 x 50 : 25 yards Touch-and-Go drill, 25 yards swim. 20 seconds rest between each.

·       4 x 100 : 25 yds kick, 25 yds Thumb-to-Thigh, 25 yds Touch-and-Go, 25 Swim

·       18 x 25:

o  25 yds L stroke, L breathe

o  25 yds L stroke, R breath

o  25 yds R stroke, R breathe

o  25 yds R stroke, L breathe

o  25 Touch and Go

o  25 Swim

COOL DOWN:

·        200 SWIM (more if needed for time)

70 laps/1750M total 

***

UPDATED:

***
Saturday's Sunday's Training Plan - 30 minute run

My plan - Run outside for 30 minutes, try to improve speed

Actual - Ran a 3.2 mile loop behind my apartment I had mapped out previously and run a few times.  Set a personal record for that course!  Also, inspired by classmate Steve who just started P90X so I added in an abs workout when I finished my run.

***

Today's training plan - 44 minute run

My plan - See above!

Actual - My plan might have a bit ambitious for 44 minutes the first time through. Vic and I did it together and ended up stopping to talk through the drills and some of the tips from the swim clinic which might have made it take longer.  I don't necessarily feel like it was a great workout, I rested a lot more than I do when I'm just swimming or doing intervals, but I do think it was helpful for working on technique.  Except for maybe that last drill, I was too busy trying not to look like a deformed dolphin than think about technique...

Here's what actually happened:

WARM UP

·       200m SWIM

·       50m KICK

·       50m SWIM

DRILLS

·       5 x 50 : 25m Thumb-to-Thigh drill, 25m swim. 20 seconds rest between each.

·       5 x 50 : 25m Touch-and-Go drill, 25m swim. 20 seconds rest between each.

·       4 x 100 : 25m kick, 25m Thumb-to-Thigh, 25mTouch-and-Go, 25m Swim
        2 x 50 : Swim

·       4 x 25:

o  25 yds L stroke, L breathe (R at side)

o  25 yds L stroke, R breath (R at side)

o  25 yds R stroke, R breathe (L at side)

o  25 yds R stroke, L breathe (L at side)

COOL DOWN:

·        200 SWIM (more if needed for time)

1600 M; 64 lengths total

Love a low tech solution

Another entry in the saga that is the pain in my foot! Yesterday I saw an orthopedic surgeon who specializes in feet and ankles at the referral of the sports medicine specialist I saw through Student Health. The appointment was both a bit frightening and reassuring.

We spent quite a bit of time reviewing all the problems with my foot and looking at the x-rays and MRIs.  He even pointed out the fragmentation on my sesamoid bone on the X-Rays others called "unremarkable," as well as some necrosis of the bone and ganglion cyst, a swelling the often occurs around joints in the hand or foot.

If nothing else, my medical terminology vocabulary has really improved throughout the whole thing...

Fragmentation: see that little darker ling going through the sesamoid bone?

Necrosis: The bone in the red circle is supposed to be white like the bone in the green circle

I can't find a picture of the cyst because I don't remember what I'm looking for with that one.

Ultimately the diagnosis did not really change but fortunately the treatment is much less worrisome than I first thought.  The orthopedic surgeon does not believe I need injections and, in fact, doesn't believe in doing injections in that area because it exposes an otherwise healthy joint to steroids. Additionally he thinks I should come off the anti-inflammatory sooner rather than later.  In fact, the only thing he gave me were a few felt pads to put in my shoes! I could get orthotics but these serve the same purpose, essentially to distribute weight in other areas of my foot and take the pressure off the sesamoid and reduce/prevent inflammation.

So basically three years of pain...(hopefully) solved by some pieces of felt.

***
Training plan - off

My plan - OFF!

Actual -

Lent might be harder than triathlon training...

Fortunately it's shorter!

Already regretting my lenten promise and it's only 9:10 on Ash Wednesday as I write this...

I decided to give up salt and sugar substitutes for the next 40 days. I almost started off Lent by breaking that promise since it I had to remember it pre-coffee!

I've been thinking about the amount of salt and sugar substitutes I use for a while. I've noticed myself using more and more of both. No part of me really wants to give up either but I decided to use lent as the swift kick I needed to follow through.

So here are the specifics:

• No adding salt/sugar/stevia/other sugar substitutes to my coffee/food
• Limit food with lots of salt/sugar in them but not be crazy about it (ie I already buy canned tomatoes/chicken broth with no added salt; I'll continue to use those)
• Not going to foist my lenten promise on others (ie When I cook for others, I'll use salt or put out salt for their use only)
• Try to be better about going to Mass on Sundays, feel extra guilty if/when I don't go 
• Follow through with not eating meat on Ash Wednesday/Fridays

Again, today has already been tough and I'm pretty sure it's going to get worse!  No stevia in my coffee or my greek yogurt. (I eat plain, fat free greek yogurt and usually add cinnamon and stevia...and it needs it).  Tonight I'm supposed to go to Hill Country, a really great BBQ place that I love...where I won't be able to eat anything. There are no non-meat options beyond mac and cheese; even the collard greens have bacon in them!  

***

Training plan - swim 18 minutes

My plan - swim intervals for 18 minute; 100m slow/100m fast?

Actual - strongly consider not swimming...what's really is the difference between an 18 minutes swim and a 0 minute swim; whine about the amount of time it will take me to change in a swimsuit/shower/blowdry my hair/change again/etc relative to the amount of time I'll be swimming...but actually followed through and swam 36 laps in 18 minutes; swam 100m slow/100m fast

Chicken Fajita Win

A few days ago my sister Paige "pinned"  recipe for Seared Chicken with Avocado because she knew it right up my alley.  Monday night I decided to make a batch of White Bean Chicken Chili to eat one night this week and freeze for nights when my classes run late. There was some overlap in ingredients I don't always keep on hand (avocados, cilantro, jalapeno) so I decided to make the chicken dish for dinner as well.

Or at least, I started out with that recipe.  I ended up with chicken fajitas. And they were awesome.

Blackened Chicken Fajitas with Guacamole
Adapted from: Seared Chicken with Avocado; Blackened Seasoning; & Alton Brown's Guacamole Recipe

Guacamole Ingredients:
1 avocado
1/2 lime
1/4 tsp salt
1/4 tsp cumin
1/4 tsp caynne
1/4 cup onion, diced
1/2 jalapeno
3 campari tomatoes diced
Lots of chopped cilantro
2-3 cloves of garlic

Blackened Chicken and Pepper & Onion Ingredients
7.5 ounce chicken breast
1 tsp olive oil
1/2 onion sliced
1 red pepper sliced
2 La Tortilla Factory Low Carb Tortillas
1/4 cup fat free sour cream


Blackened Seasoning Ingredients: (not 100% accurate/I'm never going to be able to recreate this)
heaping 1/4 tsp paprika
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp ground cayenne papper
a decent amount of black pepper
1/4 tsp dried thyme
1/4 tsp oregano
1/4 tsp cumin

Directions:

Preheat oven to 375

Make the guacamole - scoop avocado into bowl, squeeze 1/2 lime on top, add remaining ingredients and stir to combine (without overly mashing avocado); set aside at room temperature for 1 hour

Gently squeeze 1/2 lime over chicken breast; top with blackening seasoning; bake at 375 degrees for 30 minutes

Saute peppers & onions in olive oil

When chicken is done, let it rest for a few minutes; set aside peppers & onions and heat tortillas in the same skillet

Assemble fajitas, top with chopped cilantro and a squeeze of lime.

Take pictures, text them to people to brag and then write a blog post about it.

***
Training plan - run 18 minutes

My plan - warm up 2 minutes; run 18 minutes, cool down 5 minutes; try to maintain at least 9:30 for the 18 minutes

Actual - Ended up pushing hard than I thought I would/could! Ended up running intervals with no interval slower than about a 9:00 mile and I added in some incline this time around. I felt pretty good while doing it as well!

MPH                      Min/Mile         Incline                      # of Minutes      Cumulative Minutes

 5.0                         12:00               0%                         0:30                   0:30

 6.0                         10:00               0%                         1:30                   2:00

 6.6                          9:05                0%                         3:00                   5:00

 7.5                          8:00                0%                         3:00                   8:00

 6.7                          8:57                1.5%                      3:00                   11:00

 7.5                          8:00                0%                         3:00                   14:00

 6.7                          8:57                1.5%                      3:00                   17:00

 7.5                          8:00                0%                         3:00                   20:00

Cool down             various              0%                         5:00                   25:00

Apparently I'm at a disadvantage

You know, I try to eat right, take care of myself, stay hydrated, etc.  But apparently I'm at a disadvantage with this triathlon training thing. Groundbreaking new research out of Granada University in Spain now shows that beer might be the drink of choice for rehydrating after a workout.

I'm not kidding

The study involved student working out until their body temperature reached 104 degrees. Half of the students were given beer and the other half were given water. Not only did the beer rehydrate better but it served a minor pain reliever for the aches and stresses of working out.

A cardiologist for the Real Madrid football team has long recommended beer to sports professionals after exhausting activities.

In theory this sounds like good news...but here's the problem....

I don't drink beer.

Maybe I should run a test on the effects of tequila?

***

(All credit goes to Vic for finding and sharing this article!)

***
Training plan - off

My plan - Cardio yoga workout & abs

Actual - I did what I set out to do: 30 min "cardio" yoga workout and the P90X ab ripper x workout